Tuna Salad Sub
PREP 5 MIN•COOK 5 MIN
The tuna sandwich you grab from the cafe near the office or gym isn't always the healthiest, so DIY it! Dan's high-protein Tuna Salad Sub is quick to make and satisfying without weighing you down.
DF
EF
GF
NS
NF
Number of servings
2
130g drained tinned tuna in springwater (185g tin drained tuna yields approx 130g)
2 tbs Greek yogurt (or dairy-free alternative)
1 tsp balsamic vinegar
2 tsp baby capers
1 celery stalk finely diced
salt & pepper, to taste
2 wholegrain/wholemeal rolls, medium (70g ea) (or gluten free)
1 medium tomato sliced
1 cup (30g) mixed lettuce leaves
In a small bowl, break up tuna with a fork and combine with yogurt, vinegar, capers and celery. Mix well and adjust seasoning to taste.
Split rolls open from the top, ensuring you don't cut through to the bottom.
Layer tuna mixture, tomato and leaves to serve.
Rolls could also be toasted before filling.
Energy (kJ)
1254 kJ / 300 cals
Protein
25.9 g
Fat
5.9 g
Sat. Fat
2.2 g
Carbs
32.1 g
Sugar
5.4 g
Fiber
5.3 g
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